Moderate exercise can enhance physical fitness, improve immunity, and prevent many diseases, which is good for our health. But while exercising, we should pay attention to safety and scientific exercise. Drinking water is one of the most important things after exercise. Usually, we stop exercising because of sweating and drink plenty of water immediately after exercise. In fact, this method is not desirable, so how to drink water during exercise is correct?

Store water before moving.

Some people think that drinking water before exercise is not conducive to the exercise process, while others think that drinking water immediately after exercise can easily lead to sudden death or other physical problems. So how to drink water before exercise? Experts say that drinking about 500 ml of boiled water two hours before exercise can improve the body's heat regulation ability, reduce the heart rate during exercise, give the kidneys enough time to metabolize, adjust the balance between body fluids and osmotic pressure to the best state, and let excess water have enough time to excrete.

Drinking enough water before exercise and storing some water in the body can reduce the temperature rise during exercise and reduce the risk of dehydration. You can drink 300-500ml of water (about a bottle of mineral water) one or two hours before exercise. If it is outdoor sports with hot weather and plenty of light, or special sports like high-temperature yoga, it is best to drink 200-300 ml more. But drink it in small quantities and many times. If you drink too much at a time, your stomach will feel uncomfortable and disgusting, and you will soon want to go to the toilet, and the water will not stay.

Replenish water at any time during exercise.

During exercise, we must pay attention to reasonable hydration. Don't think that you can drink as much water as you want during exercise, otherwise your body will be overwhelmed. Sweating a lot during exercise and not replenishing water in time will affect your health. Drink light salt water during exercise, because light salt water can replenish lost ions in time to prevent adverse reactions such as hyponatremia, and the water temperature should be controlled at 15℃~ 22℃. Be sure to sip it, don't drink it all at once for the benefit.

Drink water at any time during exercise to supplement consumption. According to the degree of sweating, drink about 10-20min (about 150-300 ml for two gulps). In this way, drinking water is slowly replenished, the internal environment is relatively stable, the blood volume will not change much, and the burden on the heart and gastrointestinal tract will not increase.